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01 11 2020 204705the Self Confidence Workbook
01 11 2020 204705the Self Confidence Workbook
01 11 2020 204705the Self Confidence Workbook
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Is this book for you? Check the boxes that often describe you:
May you have the confidence to show up, stand up, and speak up.
Foreword
Introduction
Resources
References
Acknowledgments
About the Authors
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FOREWORD
UNDERSTANDING SELF-
CONFIDENCE
If you had all the confidence in the world, what would you do?
Larry, Rita, and LaShonda don’t want confidence simply for the sake of
confidence.
Our beliefs about ourselves are often shaped by those around us, including
family, friends, and media messages, sociologists have found. But that
doesn’t mean your level of confidence is out of your control—in fact, it’s
quite the contrary.
Confidence comes from being grounded in your sense of self:
remembering who you are, what you value, and the hard work you’ve put in.
Studies show that a simple thought exercise can help people decrease
their anxiety ahead of having to perform a task in a high-stakes situation. In
research led by psychologists David Creswell and David Sherman,
participants were asked to take a moment to reflect on a core value—say,
being a good friend or respecting the environment. Then, each person wrote
about a memory of a time they embodied that value.
Those who did the exercise had far lower adrenaline levels heading into
stressful situations, such as exams or public speeches, than those who didn’t
—even if the core values weren’t at all relevant to the task at hand. What
mattered was that the participants were contemplating a deep truth about
themselves, rather than a hollow slogan, such as “I’m the best.” I’ll walk
you through some similar exercises in chapter 2 .
A connection to our authentic selves can also help us take some of the
pressure off ourselves going into scary situations. When Tanya was set to
give a toast at her sister’s wedding, she was extraordinarily anxious about
having all eyes on her. She worried about her hands shaking and her voice
quavering. But when she thought about it, impressing all 200 guests with a
perfectly delivered speech didn’t truly matter to her. What was really
important to Tanya was showing her sister and new brother-in-law how
much she loved them and hoped for their happiness. With that principle in
mind, she stood up at the ceremony with mostly calm nerves and gave a
heartfelt toast that strengthened the bonds she valued the most.
Of course, not all self-doubt is a bad thing! Sometimes fear is a signal
that we haven’t prepared enough for the big presentation, the recital, or the
interview. Practicing what you plan to say and do will give your mind
something to fall back on when the pressure is high. The voice of self-doubt
may also be saying we need to get more information, move in a different
direction, or take a break.
But we often err on the side of hesitating too much. Once you’ve put in
the hours of practice, you should be able to take action without obsessing
over what might go wrong. In this book, we will provide you with the tools
to adjust your mind-set to a place of confidence.
QUIET CONFIDENCE
When you envision a confident person, you might think of someone who
takes big, bold actions, like running for office or proposing marriage on the
jumbotron. But there can be a lot of boldness and bravery in small steps.
Confidence isn’t something you have to possess every moment of every
day. Nor should you expect to jump instantly into perfect self-assurance
tomorrow. Instead, confidence is a choice to take steps to act in line with
your values.
Those incremental changes build on themselves, both through our own
feelings of accomplishment and reinforcement from others. But in order to
set off that virtuous cycle, it’s important to practice self-compassion:
speaking to yourself with the kindness and patience you would show a loved
one or a child.
For example, when Sofia moved to a new city with her husband, she
knew she wanted to make more friends. She heard about a free poetry
workshop at a local café, and although she enjoyed writing, she was hesitant
to attend. What if she had to read her amateur poetry in front of everyone?
Sofia told herself it was okay just to go, even if she didn’t speak up as
much as other people. She introduced herself to a few others at the table and
participated in the writing prompts, but stayed silent when the instructor
asked for volunteers to read their poems. At the very end of the event, she
raised her hand once to thank the teacher for the workshop.
On the way home, Sofia had a choice. She could let her inner critic run
wild, saying, You’re such a weirdo . . . You sat there silently the whole night
. . . People probably wondered why you were even there, and they found you
unfriendly, too! Those thoughts would probably convince her the night had
been a failure and that she should never go back to the monthly meetings.
Or, instead, Sofia could congratulate herself. She could see attending
the workshop as a big, bold step—hey, by thanking the instructor, she even
spoke in front of the whole group! Next month, she can set a goal to go
back, have more conversations with the other participants, and maybe even
share her writing. Her self-compassion, a concept we’ll explore more later
in the book, will allow her confidence to grow.
As Sofia shows us, you don’t have to change your personality to be
confident. There is emotional complexity in confidence. You can be strong
and bold, but also honest, kind, and comfortable.
Think about a time you let your inner critic stop you from trying
something new. What could you say to yourself next time to be more self-
compassionate?
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WHAT CONFIDENCE IS NOT
Confident Overconfident
I am well prepared. I know I can do this. I know this material so well, I’m not
going to prepare.
I will do my best to connect with the audience. The audience better love me.
I might not give a flawless presentation, but I’ll I’m too perfect to make a mistake.
learn from my mistakes.
I’ll listen to the audience’s questions and then I’ll just wing the Q and A part.
thoughtfully respond.
It’s OK if I don’t have all the answers. I’m the expert. I know everything.
Some of what molds our self-confidence is built into our brains at birth. I
mention these factors not to overwhelm you but to let you know that you
shouldn’t blame yourself for your self-image.
Studies have shown that our genetic makeup affects the amount of
certain confidence-boosting chemicals our brain can access. Serotonin, a
neurotransmitter associated with happiness, and oxytocin, the “cuddle
hormone,” can both be inhibited by certain genetic variations. Somewhere
between 25 and 50 percent of the personality traits linked to confidence
may be inherited.
Some aspects of our behavior also stem from our temperament. If
you’re naturally more hesitant and watchful, especially in unfamiliar
circumstances, you may have a tendency called behavioral inhibition .
When you’re confronted with a situation, you stop and check to see if
everything seems the way you expected it to be. If something appears awry,
you’re likely to move away from the situation.
Behavioral inhibition is not all bad. We need some people in the world
who don’t impulsively jump into every situation. If you’re a cautious and
reserved person, self-confidence may have eluded you. But once you
understand yourself and the tools in this book, you’ll be able to work with
your temperament and not fight it.
LIFE EXPERIENCES
MISINFORMATION
Lack of self-confidence can come from not knowing the “rules” of the
confidence game. For example, if we think we have to feel confident in
order to act confidently, we set ourselves up for failure. As we saw in the
example of Darnell and the city council meeting, it goes the other way
around.
Perfectionism is another form of faulty thinking that contributes to low
self-confidence. If we believe we have to have something all figured out
before we take action, those thoughts can keep us from doing the things we
value. Even learning and understanding what confidence is and isn’t, as
you’re doing in this chapter, is a big step toward boosting it.
It’s common for anxiety and depression to go hand in hand with self-
confidence issues. If you’ve already been diagnosed with an anxiety
disorder or depression and are working with a therapist, you could bring in
your workbook and perhaps go through it together. If you’re not sure
whether these issues might be affecting you, I’ve provided screening tools
and a list of other resources in the back of the book (see here ). It’s brave of
you to address your self-assurance stumbling blocks, and building
confidence will also help you lessen anxiety and depression.
What specific experiences in your life do you think had the biggest negative
effects on your self-confidence?
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The more confident you become, the more you’ll be able to calm the voice
inside you that says, “I can’t do it.” You’ll be able to unhook from your
thoughts and take action in line with your values.
If you’ve suffered from low self-confidence, you’re probably familiar
with rumination—the tendency to mull over worries and perceived
mistakes, replaying them ad nauseam. Excessive rumination is linked to
both anxiety and depression, and it can make us withdraw from the world.
But by filling up your tank with confidence, or fuel for action, you’ll be
able to break the cycle of over-thinking and quiet your inner critic.
GREATER MOTIVATION
Building confidence means taking small steps that leave a lasting sense of
accomplishment. If you’ve ever learned a language, mastered a skill,
reached a fitness goal, or otherwise overcome setbacks to get to where you
wanted to be, you’re well on your way already.
You might be thinking, “Well, sure, I was proud of my A in honors
calculus back in high school, but what does that have to do with anything
now?” If you think back to a key accomplishment in your life, you’ll likely
find it took a lot of perseverance. If you could triumph through adversity
then, you can do it in other areas of your life where you feel self-doubt.
As your confidence grows, you’ll find yourself more driven to stretch
your abilities. “What-if” thoughts will still arise: “What if I fail?” “What if
I embarrass myself?” But with self-assurance, those thoughts will no longer
be paralyzing. Instead, you’ll be able to grin and act anyway, feeling
energized by your progress in pursuing goals that mean something to you.
MORE RESILIENCE
Confidence gives you the skills and coping methods to handle setbacks and
failure. Remember, self-confidence doesn’t mean you won’t sometimes fail.
But you’ll know you can handle challenges and not be crippled by them.
Even when things don’t turn out anywhere close to what you planned, you’ll
be able to avoid beating yourself up.
As you keep pushing yourself to try new things, you’ll start to truly
understand how failure and mistakes lead to growth. An acceptance that
failure is part of life will start to take root. Paradoxically, by being more
willing to fail, you’ll actually succeed more—because you’re not waiting
for everything to be 100 percent perfect before you act. Taking more shots
will mean making more of them.
IMPROVED RELATIONSHIPS
Finally, confidence roots you in who you really are. You’ll be able to accept
your weaknesses, knowing they don’t change your self-worth. You’ll also be
able to celebrate your strengths and use them more fully.
Your actions will be in line with your principles, giving you a greater
sense of purpose. You’ll know who you are and what you stand for. You’ll
have the skills to show up, stand up, and speak up. In other words, you’ll be
able to let your best self shine through.
Use the space below to note any thoughts or feelings you might have
after taking this quiz. Take note of any particular items you’d like to focus
on as you move through the book. Remember to give yourself credit for
embarking on this journey.
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No matter how down you feel, remember to recognize your talents and good
qualities. Try making a list of your strengths and referring back to it when
you feel yourself focusing on your perceived flaws or mistakes.
Think back on compliments from other people. What have they told you
about yourself that you otherwise might not notice or acknowledge?
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Think about the qualities you try to cultivate. No one’s perfect, but if you’re
actively trying to be an honorable, good person, give yourself some credit
and list some of these qualities below.
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Chapter Takeaways
Now you have a clear vision of confidence: what it is, what it’s not, and how
attainable it is for anyone willing to pursue it. (If you’re interested, you can
learn a little more about yourself and participate in research on self-
confidence by taking the online Confidence Code Assessment at
http://theconfidencecode.com/confidence-quiz .)
The next chapter is all about where you’re going. You’ll be setting goals
for yourself and learning about the tools that will help you get there.
Action Items
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
Nia had lacked self-confidence for so long, she wasn’t even sure what she
really wanted anymore.
She had been single for more than five years. Even though she’d
always imagined herself as a wife and mother, she had convinced herself
that maybe it just wasn’t going to happen. The fear of going on dates and
being rejected had become so strong that she had stopped trying
altogether.
Avoiding the stresses of dating felt rewarding in the short term: After
all, Nia didn’t have to experience the overwhelming fear of embarrassing
herself or somehow not measuring up. But when she envisioned a world in
which she had unlimited self-confidence, she knew immediately it would
include a romantic life of flirting, dating, and ultimately, building
nurturing relationships.
Nia decided to set small goals to expose herself to her fear. She would
make a profile on a dating app and ask her friends from church if they
knew anyone to set her up with. As she took these steps, her confidence
grew, and soon she found herself going on dates and even enjoying them.
Sometimes the dates were awkward, or just bad—and that was okay, too.
Nia knew that by pursuing her goals, she was starting to live the life she
really wanted.
As you learned in chapter 1 , confidence is all about action. If taking
action in the face of fear, doubt, or lack of motivation were easy, our real
lives might look more like our wildest dreams. Fortunately, there are many
strategies you can use to increase your self-confidence, and you’ll get a
taste of them in this chapter.
First, you’ll think about what you really value and want in life: Where
do you hope confidence will take you? You’ll set goals to get you there.
Then I’ll walk you through the strategies you’ll be exploring in the rest
of the book. You’ll learn to examine and reframe your negative thoughts,
commit to taking positive actions, expose yourself to your fears in small
doses, and increase mindfulness to find a greater sense of calm.
Now you’re a little more prepared to come up with some goals that are
specific, realistic, and consistent with your values.
SPECIFIC
Once you have a general aim in mind, it’s important to come up with goals
that paint a picture of what success will look like. These goals should be
measurable, so that you’ll know when you’re achieving them and when
you need more practice. Here’s an example:
Aim:
I want to be more socially confident at my new job.
Goals:
I will be less anxious when introduced to a coworker.
I will be able to make eye contact.
I won’t turn down invitations to have lunch with someone.
I will be able to carry on a brief conversation in the break room.
I will stop assuming I’m saying the wrong thing all the time.
REALISTIC
Goals also need to be realistic. For example, you can’t expect to give a
flawless speech or proceed through life never feeling nervous. Your goals
should not demand perfection, because that sets you up for failure.
That’s not to say you should give in to self-doubt. By all means, dream
big as you’re writing your goals—you’ll learn how to break them into
bite-size, doable pieces. But remember that you’re only human.
Reality can also force us to change our goals as we go on. For instance,
a devastating injury could stop you from pursuing a job you really wanted
or force you to put off starting a family. Giving up on goals can be
incredibly painful. But nothing will be able to stop you from living your
values and making new goals that take into account your changed life
circumstances.
VALUES-DRIVEN
Values are the principles that give our lives meaning and allow us to
persevere through adversity. But often, our lives don’t perfectly align with
our values, particularly when a lack of self-confidence stands in the way.
Sometimes it takes reflection to know which values you really hold
closest to your heart. Here are some questions to help you get started.
If you could wave a magic wand and have your ideal life, what would it
look like?
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Now, review the list of commonly held values below. Highlight the
three values that resonate the most with you.
It might be hard to pick just three, and that’s okay. Some items on the
list could be combined—for instance, loyalty and openness might fold into
your core value of friendship. If you have to pick more than three, try to
keep your total below six so that your list doesn’t get too unwieldy.
Acceptance
Accomplishment
Altruism
Artistic Nature
Awareness
Beauty
Bravery
Calm
Carefulness
Commitment
Community
Compassion
Confidence
Contentment
Connection
Creativity
Curiosity
Dependability
Dignity
Discipline
Empathy
Energy
Enthusiasm
Equality
Ethicality
Excellence
Excitement
Expressive
Fairness
Faith
Family
Freedom
Friendship
Generosity
Gratitude
Growth
Happiness
Harmony
Health
Honesty
Humility
Humor
Individuality
Intuitiveness
Joy
Justice
Kindness
Knowledge
Leadership
Learning
Love
Loyalty
Mastery
Maturity
Meaning
Mindfulness
Nature
Openness
Optimism
Originality
Patience
Peace
Persistence
Personal Growth
Play
Practicality
Productivity
Reason
Reliability
Resourcefulness
Risk
Security
Service
Silence
Simplicity
Skillfulness
Spirituality
Spontaneity
Stability
Strength
Thoughtfulness
Understanding
Uniqueness
Trustworthiness
Truth
Welcoming Spirit
Wisdom
Once you’ve chosen your top three core values, pick one and spend
about 10 minutes writing about what it means to you. Explore why that
value is important to you and how you express it in your everyday life.
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Now it’s your turn. Below are some categories in which you might
want to consider self-confidence goals. Take some time to think about
them and make notes in the space provided.
I don’t want you to become overwhelmed. You might have goals in
each of the areas listed, or you might want to select just one area to work
on for now. Follow the steps in this book and then come back to the other
areas. What you’ll likely find is that when you gain confidence in one
area, it will spill over to the others.
RELATIONSHIPS
If you had the confidence to fully live your values in your relationships
with family and friends, what would you be doing? Would you approach
conflict differently? Would you set stronger boundaries? What about your
love life—what would you do if you had unlimited confidence? Set some
specific, realistic, and values-driven goals below.
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PARENTING
If you had the confidence to fully live your values as a parent, what would
you be doing? Would you participate differently in your children’s lives or
model differently for them? Would you take a different approach to
discipline? Set some specific, realistic, and values-driven goals below.
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FAMILY
If you had the confidence to fully live your values in your relationships
with your parents, siblings, and other family members, what would you be
doing? Set some specific, realistic, and values-driven goals below.
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WORK
If you had the confidence to fully live your values in your career, what
kind of work would you be doing? What would your role be within an
organization? How would you relate to coworkers? What kinds of
opportunities would you accept? Set some specific, realistic, and values-
driven goals below.
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COMMUNITY
If you had the confidence to fully live your values in your community,
what would you be doing? What causes or organizations would you be
involved in, and what would your role be? How would you connect with
others and make a difference in the ways that are most meaningful to you?
Set some specific, realistic, and values-driven goals below.
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HEALTH
If you had the confidence to fully live your values when it comes to your
physical and mental well-being, what would you be doing? Would you join
a gym or exercise class, regardless of what people might think? Would you
get back to an old hobby or activity that always helped you deal with
stress, even if maybe you aren’t as “good” at it anymore? Set some
specific, realistic, and values-driven goals below.
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LIFE ENJOYMENT
Are there other ways in which you’re holding yourself back from enjoying
life because of a lack of self-confidence? For instance, maybe you avoid
going to the beach because you don’t like how you look in a swimsuit, or
you don’t celebrate your own birthday because you don’t want to draw
attention to yourself. If there are things you’d genuinely like to do but
haven’t found the confidence for, write them in the form of specific,
realistic, and values-driven goals below.
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WHY IT WORKS
The approaches in this book have been shown to work in clinical
settings—but they’re also well suited to learning on your own.
All of these therapies share common What this means for you:
characteristics:
ACT (pronounced like the word act ) was developed in 1986 by Steven C.
Hayes, a professor in the psychology department at the University of
Nevada. Hayes took a somewhat controversial view, at least in terms of
mainstream psychology at the time, asserting that suffering is an
inevitable and essential part of being human. He argued that accepting this
suffering, rather than running from it, was a more effective way to build a
meaningful life.
He also took a different view of thoughts than his CBT colleagues.
Recall that in CBT you aim to notice your negative thoughts so that you
can replace them with more helpful ones. ACT doesn’t place as much
emphasis on the content of your thoughts. At the heart of ACT is the idea
that you can learn to live with even unpleasant thoughts, as long as you
don’t give them power over your actions.
ACT teaches you not to avoid worry, fear, or doubt, because negative
feelings are just a natural part of life. Struggling against your anxiety can
often make it worse, as you’ll recognize if you’ve ever thought, “Why am
I so nervous? What’s the matter with me?”
When you find yourself thinking, “I can’t do this,” or “This is going to
be a disaster,” you can learn to notice the thought and let it pass you by
without deciding it’s the gospel truth. Detaching from your negative
thoughts helps prevent rumination, which is linked to anxiety and
depression, and lessens the urge to run from discomfort by indulging in
harmful behaviors such as binge drinking or overeating.
You may not be able to evict your inner critic from your mind, but you
can learn to tune out its relentless negativity and move forward—or
“act”—with confidence.
ACT has a lot to offer, and I’ll be making use of many of its
components throughout the book. Remember, too, how I said these schools
of therapy can complement each other. Although anxiety and “negative”
thinking are not dangerous, I don’t see anything wrong with learning some
ways to be more comfortable. In chapter 4 , I’ll show you some techniques
to calm your body, and in chapter 5 , I’ll show you some ways to calm
your mind. Your anxiety won’t completely go away, but it will likely
lessen over time.
I’ll talk more about how to make your own exposure goals in chapter 7
. For now, think about something you usually avoid. What is a small step
you could take to move you in the desired direction? Now, try to break that
step into an even smaller step. I want you to get in the habit of thinking in
baby steps. You’ll be much more likely to follow through if it doesn’t
seem that far out of your norm.
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MINDFULNESS-BASED THERAPIES
• Notice the rhythm and sensation of your breathing. If you’re like 99.9
percent of people, your mind will stray. You’ll start thinking about
your to-do list, wondering if you’re doing this right, thinking about
what you’re going to have for lunch . . . All of that is completely
normal and does not mean you’re not doing it properly.
• When you notice that your mind has strayed, gently bring your focus
back to the breath. The key is to be gentle. You don’t say, “I’m so bad
at this.” Just think, “Oh, there goes my mind wandering. That’s okay.
I’ll just return my attention to the breath.”
• After a few minutes of practice, you’ll likely find that you’re a little
calmer and less distracted.
Chapter Takeaways
Now you know the science. Scores of people have improved their self-
confidence using the methods you’re about to learn in part 2 . You might
still be a little wary, but I hope you’re also willing to give it a try. When
you feel scared or intimidated, you can always come back to the values
and goals you listed and remind yourself that the efforts you’re making are
leading you to a better, fuller life. In the next part of the book, you’ll start
practicing these strategies, starting with accepting yourself.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
1. In the coming days, take note of any events that put a dent in your
confidence, and write down what thoughts you had interpreting those
events. (You can carry around a notebook or keep a note in your
smartphone for this exercise.)
2. Practice noticing your breathing for a few minutes each day without
trying to change anything. Where do you feel the breath? Do you feel
the air at your nostrils? Do you notice the movement of your chest
and abdomen?
3. Pick a “mini confidence booster” and try it out.
4. Watch Joe Kowan’s charming TED Talk, “How I Beat Stage Fright.”
5. Write down your top three values on a slip of paper and put it in a
place you’ll see it every day.
PART 2
THE STRATEGIES
ow that you have a clear vision of what you would do with more self-
N confidence, let’s talk about how to get there. Part 2 will give you
practical, accessible strategies for building self-confidence across
different areas of your life.
Using tools from the therapies you learned about in part 1 , you’ll start
learning to diminish your anxiety around intimidating situations. You’ll
practice accepting yourself and what’s going on in your life rather than
fighting against or avoiding unpleasant feelings. You’ll get in the habit of
speaking to yourself with self-compassion, recognizing what went right
instead of beating yourself up for every little mistake.
Instead of trying to shrink or disappear when you’re nervous, you’ll
learn to breathe deeply, take up space, and take your time. Mindfulness
techniques will help you stop the runaway train of rumination and see the
world that’s right in front of you. You’ll also learn to recognize unhelpful
thought patterns and core beliefs, and redirect yourself toward more useful
ones. You’ll get comfortable with your inner critic as a passenger in your
head, noticing your inevitable moments of self-doubt but not letting them
change your course of action.
Most importantly, you’ll take steps toward your goals, leaving your
mind and stepping out into the real world, where confidence takes root. If
you’re starting to worry or wondering if any of this will really help you,
that’s normal. All I ask is that you give it a try—make a good-faith effort
here, and you’ll see that it pays dividends. I’ll be cheering you along every
step of the way.
CHAPTER 3
PRACTICE ACCEPTANCE
To get started, jot down some notes responding to the prompts in the
following worksheet.
Recognizing Strengths
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When you’re done, read over what you’ve written and try to notice themes.
Many people are brought up to believe that accepting our strengths means
being prideful. We don’t want to boast or come off to others as “holier-
than-thou.” Maybe you know there’s something you’re good at, but you
truly don’t think it’s a big deal, often thinking that anyone could do it if
they really tried.
There are other reasons you might bristle at the idea of noticing your
own strong points. “If I tell myself I’m already doing well, I’ll think it’s
okay to rest on my laurels,” you might think. “I won’t push myself to keep
getting better.” Or maybe it’s hard for you to recognize your strengths as
valuable because they don’t fit into the norms of the world you’re in. For
instance, maybe you work in a dog-eat-dog corporate environment and
don’t see your patience and listening skills as useful—after all, you don’t
hear many colleagues being praised for their quiet fortitude.
All of this is natural. I’m not asking you to hold a parade for yourself,
proclaiming that you’re the best, or to tell yourself you’re perfect and
could never improve. Remember, confidence isn’t the same as arrogance.
It’s the knowledge that you can continue to act in line with your values, no
matter what life throws at you. Most of the time, that knowledge is
something you can carry with you without telling anyone else, “Hey, here’s
what makes me so great.” But sometimes you will have to advocate for
yourself to reach valued goals, such as earning a promotion, and you can’t
do that without accepting your strengths.
It’s easy to feel like you’re never doing enough. When you start comparing
yourself to others, you might worry you’re not spending enough time with
your kids, staying healthy enough, or climbing the career ladder enough.
Enough with “enough”! It’s important to take time to celebrate everything
you’re doing right. This could mean unwinding with a significant other
and trading stories of the day’s small victories, or it could mean keeping a
journal where you give yourself credit for the steps you took toward your
goals.
It’s also okay to bask in your accomplishments, even if it’s just for an
instant. If you’re someone who struggles to accept others’ kind words,
practice saying a simple “thank you” the next time someone pays you a
compliment. Not only will you feel better, but you’ll make others feel
good, too, by not dismissing them when they make an effort to recognize
your strengths.
Accept Your Weaknesses and Imperfections
Everyone has weaknesses. They fall into different categories: There are
weaknesses that have nothing to do with what matters to you in life, and
others that do. There are weaknesses that stem from a lack of information
or training, and there are weaknesses that stem from a lack of practice. To
an extent, some weaknesses are attributable to your temperament or
natural talents. What matters the most in all of these cases is how you play
the hand you were dealt.
As you now know, resistance increases your suffering. If you avoid
public speaking because you’re terrible at it, even though it’s part of a
valued goal, your short-term relief is costing you the long-term
satisfaction of growth and advancement. Facing the possibility of failure
can be petrifying, and you might feel there’s no point in trying to improve.
But accepting the weakness can help make it feel less like a shameful flaw
and more of an opportunity to learn and stretch yourself.
You can probably think of many weaknesses you have that really don’t
matter very much in terms of living your values—but for some reason,
you’re still bothered by them. In those situations, letting go of the shame
and owning the fact that you’re not perfect can be quite freeing. If you
admit your weaknesses, you might be surprised how patient and helpful
people can become. For instance, say you’re a passionate and
knowledgeable teacher, but sometimes you struggle with the technology
you need to run your class. If you admit you need help, maybe with some
self-deprecating humor, your students will probably step up and get things
running in no time.
To get started, jot down some notes following the prompts in the
worksheet below.
Recognizing Challenges
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When you’re done, read over what you’ve written and try to notice themes.
One of the hardest things about accepting your weaknesses is being okay
with the idea that other people might see them. Sometimes we live in fear
that if others really saw us—our struggles, our mistakes, our failures—
they would reject us altogether.
But research shows the opposite is true. Vulnerability is how you
connect to others. When people see that you’re worried, scared, messy, or
flawed, they tend to feel great relief and let you know that they are, too.
Being comfortable with imperfection doesn’t mean you have to reveal
every personal challenge to everyone in your life. But if you perceive a
flaw in yourself that causes you great shame, consider sharing it with
someone you trust. You’ll likely find that the ability to live your life with
authenticity takes a huge weight off your shoulders and brings you closer
to those around you.
ADOPT A GROWTH MIND-SET
Read each statement and highlight the letter for the one that resonates
most.
Forgive Yourself
You might have turned to this book because you used to have self-
confidence, but now it’s gone. Maybe you suffered a big setback or failed
spectacularly at something that was really important to you, and it’s
changed your whole sense of self-worth and zapped your willingness to
try.
Or maybe not—maybe a lack of self-confidence has plagued you your
whole life, and you just don’t see yourself as likely to succeed. No matter
where you’re starting your self-confidence journey, you’re going to mess
up and you’re going to be rejected along the way. We all are! Confidence
requires action, and inevitably, some of your actions are going to flop.
What you need to do then is forgive yourself.
Forgiving yourself for your flaws isn’t just a one-time thing. It’s
something you have to practice time and time again, because mistakes will
happen!
Even when you plan carefully, the outside world can throw curveballs
your way. It’s only natural that sometimes you’ll goof. We often believe
we have more control over our lives than we truly do; in reality, a change
in the weather, a mood swing, or someone’s rude comment can throw us
off our game. If you’re someone who tends to shy away from taking action
because you’re afraid of messing up, I’ll give you some tools to address
perfectionism in chapters 5 and 6 .
Accepting the fact that you’ll make mistakes doesn’t mean you stop
holding yourself accountable. Instead, it clears up your mind to take
meaningful action. If you hurt someone with your mistake, that means
apologizing and making amends. If you didn’t, it means examining what
efforts you made that didn’t quite work and seeking feedback on how to do
better next time. When you’re not spending days obsessing over what you
did wrong, you’re also more likely to find creative or innovative solutions
to a problem. But most importantly, you’ll feel more peace.
Practice Self-Compassion
Aikira couldn’t get her six-month-old to sleep through the night, and
during the day, the baby was so fussy it was hard to go out in public.
Although she was exhausted, she forced herself to go to the Parents as
Teachers drop-in center one morning. She knew that socialization was
important, even for infants, and her husband told her she’d feel better if
she got out of the house more. Once there, she tried to mingle with the
other parents. She overheard them talking about what parenting books
they’d been reading and the latest milestones their babies had achieved.
Aikira went home feeling worse than before. She could barely get the
laundry done, much less read the latest parenting books. When her
husband got home that evening, she fell into a heap, crying, “I’m just a
terrible mother.”
BARRIERS TO SELF-COMPASSION
□ I won’t be motivated.
□ I won’t get things accomplished.
□ I don’t deserve self-compassion.
□ I’ll become weak or soft.
□ It feels too indulgent.
□ It might lead to self-pity.
Here’s the key question for you: What kind of coach do you want to be
to yourself?
A SELF-COMPASSION BREAK
It’s all right if you felt a little hokey trying that exercise. In the
Resources section, I list places you can find a variety of self-compassion
exercises so you can find ones that feel just right.
Love Yourself
You wouldn’t think it would be so hard to love ourselves—flaws and
blemishes and all—but somehow, unconditional acceptance eludes us. And
yet, to pursue our goals and live a confident life, we need self-love.
It’s important to realize that self-love is a process, and we need to start
where we are. Not all of us are going to love ourselves with abandon right
off the bat, and that’s okay.
One thing that’s helped me and many of my clients is thinking about how
we all come into the world the same: helpless, with arms outstretched,
expecting to be held, fed, and loved. Ideally, a baby is immediately
embraced and hears its parents’ delight as they say, “Welcome to the
world, baby. We’re glad you’re here.” With any luck, our needs are met
most of the time. Love is our birthright.
When I worked at a hospital, every time a child was born, a lullaby
would play over the loudspeaker. In my current office building, it’s a given
that when someone is out on parental leave, the parent brings the baby in
for a visit at some point. Everyone runs out of their offices to see them,
hold the baby, and hear the stories. There’s something magical about new
life.
What if we could nurture ourselves as we would a newborn baby?
What might that feel like? What might that look like? How might our lives
be different?
A blogger friend, Kristin Noelle, says it’s true that we’re born
innocent. And, she says, “We are still innocent. We make messes of things
absolutely, and hurt ourselves and one another in all sorts of ways. But at
heart, I believe we’re each, given our genetic makeup and life experiences,
doing the best we can.”
HOW TO START
You can take the same approach to learning to love yourself as you’re
taking to building confidence: If the feelings just aren’t there yet, start
with actions. This can mean taking care of your body, a topic we’ll discuss
more in the next chapter. It can also mean making efforts to make your life
a little easier or more fun. For example, one simple act of self-love might
be picking out the next day’s outfit and packing lunches at night to make
your morning less stressful. You’ll likely find yourself thinking, “Wow,
I’m so glad I did that”—a little burst of gratitude that will make you feel
more positively toward yourself.
Think about the ways you show love to a significant other or family
member. Do you surprise them with flowers, treats, or tickets to see a
favorite sports team? Do you make them coffee in the morning or have
their favorite meal ready at the end of a long day? Now, think of yourself
as your own loved one. What acts of kindness could you do for yourself?
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My Love List
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Chapter Takeaways
Self-acceptance is one of the most rewarding principles you can adopt in
your life, and it will serve as a foundation for the rest of the confidence
skills you’ll learn from this book. In the next chapter , I’ll show you how
to use breathing, posture, and other tools to calm your anxiety and feel
more self-assured in any situation.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
1. Give yourself some credit: Write down or tell someone three things
you did today that went well.
2. The next time you get a compliment, say “thank you” and leave it at
that.
3. Do one thing on your love list (see here ) this week to lift your
spirits.
4. Take the Self-Compassion Test online: http://self-
compassion.org/test-how-self-compassionate-you-are .
5. Explore self-compassion meditations on the free Insight Timer app.
CHAPTER 4
Andre was the communications director for a large company, but he lost
his job in a corporate reorganization. After many years of feeling very
comfortable and confident in his position, he was now relegated to
scouring online job boards, submitting applications, and hoping his
résumé would interest a hiring manager.
Andre’s background and résumé attracted considerable interest, and
he was invited to several interviews. But each time, something seemed to
go wrong. A couple times Andre stumbled while answering a question. On
other occasions, he had the gut feeling the employer was looking for
someone younger.
Andre began to doubt himself. There must be something wrong with
him to get rejected over and over for jobs for which he was highly
qualified. When he asked his friends for help, they didn’t seem to think the
problem was his answers. Instead, it was how he was presenting himself.
One friend suggested he shave his beard so he might look more youthful.
Another said he needed to be more outgoing and friendly. His wife pointed
out that when he was nervous, he came across as flat and distant. Each
piece of well-meaning advice made Andre question more and more how he
came across in the interviews. He realized knowing his stuff wasn’t going
to be enough to land a job. In order to be perceived as confident, he was
going to have to fine-tune the messages he was sending with his body
language, vocal inflections, and even his grooming.
In this chapter, you’ll see that to build confidence, you have to ready
your body as well as your mind. I’ll teach you proven ways to calm your
body so you can perform at your peak, even during stressful situations
such as a job interview. You’ll learn powerful mindfulness, gratitude, and
relaxation techniques, in addition to gaining tips for general physical self-
care. And finally, I’ll lead you through some fascinating ways you can use
your body posture to soothe your anxiety and express more confidence.
Mindfulness
I touched on mindfulness in chapter 2 and offered you a brief taste of a
mindful breathing exercise. Recall that mindfulness is intentionally paying
attention to the present moment with an attitude of openness,
nonjudgment, and curiosity. It’s a way of inclining the mind in a useful
direction. You’ve heard the phrase, “You are what you eat.” The same can
be said for our minds: We are what we pay attention to. By directing your
attention in a certain way, mindfulness will help you develop greater calm
at your core, making it more likely you’ll tackle even your toughest
challenges. A strong mindfulness muscle, built through regular practice, is
an important tool to have in your self-confidence tool kit.
Before we move on, I want to dispel a few myths about mindfulness
that may get in the way of your approaching this section with an open
mind.
MINDFULNESS MYTHS
□ Yes
□ No
□ Positive
□ Negative
□ Neutral
MINDFULNESS BASICS
That’s it. The three basic instructions are simple, although you’ll find
they’re not always easy. Practice helps a lot, and so do the following tips.
MINDFULNESS TIPS
Find your style. If you sit at your desk all day, practicing mindfulness
on a chair or cushion at home may not be what you need. A walking
mindfulness practice may suit you better.
Be flexible. Some people suffer from chronic pain or other health
conditions, and prolonged sitting is difficult. Magazine covers show
young bodies sitting in the lotus position, but you can practice while
sitting, lying down, walking, or standing. Listen to your body, and
practice in whatever pose works for you.
Keep your expectations realistic. Remember that mindfulness isn’t
going to solve all your problems and make your life constantly
peaceful.
One thing I hope you’ll discover: Although you may not find any one
mindfulness session particularly impressive, over time, you’ll notice the
effects in your life. For example, you’ll instinctively pause before you hit
Send on that critical email, or you’ll more quickly refocus when you’re
being a jerk to yourself. Mindfulness will pave the way to a more positive
and confident you.
ONE-MINUTE MINDFULNESS
Here are a few exercises you can try that will take no longer than a
minute.
1. Notice that you’re safe right now. Are you breathing? Check. Jon
Kabat-Zinn reminds us, “If you’re breathing, there’s more right
with you than wrong with you.”
2. Take a deep breath, imagining you’re breathing in white light as
you inhale and breathing out dark clouds as you exhale. Repeat.
3. Pet your cat or dog and immerse yourself in the sensations of
your hand touching its fur. Allow your pet’s unconditional loving
gaze to seep deep inside you.
4. Do this “5-4-3-2-1” exercise that engages all your senses: Take
note of five things you can see, four things you can hear, three
things you can touch, two things you can smell, and one thing
you can taste.
5. Pretend you have to write a letter to a friend describing this
moment with as much evocative detail as possible. What do you
notice around you? How would you set the scene?
6. Focus for a moment on each part of your body from toes to
head, thinking to yourself with each breath, “Let my feet be at
ease . . . Let my calves be at ease . . . Let my knees be at ease,”
and so forth.
7. Take a minute during a meal to set distractions aside and focus
on the experience of eating. Taking slow bites, notice the aromas
and flavors of the dish and the gratitude you feel for the meal.
8. Visualize a stream flowing past you. Each time a thought pops
into your head, imagine the thought as a leaf on the stream,
slowly passing by and out of view.
9. Think about your hands. What have your hands done for you
today? Notice any worries or judgments about each hand. What
sensations do you feel in your hands right now? Let your
thoughts come and go.
10. Pick an object in your surroundings and pretend you’ve never
seen it before. With openness and curiosity, notice its color,
texture, shape, and shadow.
Relaxation
Stress can make you feel out of control, which undermines self-
confidence. When you feel out of your depth or are facing a challenge that
matters a lot to you, physical symptoms of anxiety are almost sure to
follow. A racing heart and sweaty palms can draw your attention away
from the moment, but with some practice, you can learn to soothe yourself
through relaxation techniques.
By relaxing, you not only train the body to react differently to events
going on around you; you also change the way you think about situations
or tasks that used to fill you with dread. As you face these situations and
cope better using these relaxation techniques, your fear will lessen and
your self-confidence will improve.
DIAPHRAGMATIC BREATHING
1. Inhale and exhale through your nose. Breathing through your mouth
increases the possibility of hyperventilating.
2. As you inhale, your abdomen should extend outward. You can think
of this as making room for the air you’re taking in. As you exhale,
your abdomen flattens as you push the air out.
3. Concentrate on slowing down your breathing to approximately 8 to
10 breaths per minute. This is just a general guideline; you don’t have
to count each time.
4. Make the exhale longer than the inhale. Really work at pushing all
the air out of your lungs. For example, if you inhale to the count of
four, exhale to the count of six.
One of the easiest ways to learn this form of breathing is to lie on the
floor or sit in a chair, with one hand on your abdomen right about where
your navel is. Feel your hand rise and fall as you inhale and exhale,
following the points above. Practice this twice a day, 5 minutes each time.
By deliberately choosing to breathe in a more calming manner, you give
yourself the opportunity to think more clearly about your reactions to
events, rather than simply responding in a knee-jerk fashion.
Keep track of your practice with the Relaxation Practice Log below.
Use this form to track your breathing and progressive muscle relaxation
exercises. Note the date and time, the type of exercise you practiced, and
your beginning and ending tension level, with 0 being very relaxed and 10
being very tense.
Below are the major areas of the body. If you experience pain in any of
the areas, stop immediately and omit them in the future.
Gratitude
Gratitude can be one of the most calming practices you can adopt,
particularly when you think you don’t have much to be thankful for. As
you learned in chapter 3 , our minds are wired to zoom in on negative
events, blurring out the bounty of blessings surrounding them. If you’re
holding this book, you likely also have access to food, shelter, sanitation,
and safety. How lucky is that? Our fears tend to loom large, but practicing
gratitude can help us zoom out and see them in the context of everything
that’s going right.
Scarcity thought:
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Abundance thoughts:
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□ Make your thank-you specific, e.g.: “I really appreciate the work you
did on that report, Tina. The extra effort you put into the graphs really
made it pop.”
□ Thank someone who might not always receive appreciation, such as a
janitor or bus driver.
□ Mail an old-school, handwritten thank-you note to someone who has
really done a lot for you, perhaps with flowers or another gift.
□ Thank someone who would otherwise have no idea the impact they
made on your life. This could be a teacher you had decades ago who
shaped your career aspirations or a journalist you’ve never met whose
stories keep you informed about your neighborhood.
□ If you’re thanking someone you’re close with, do it with a consenual
hug or another display of affection. Studies show that holding
someone’s hand can diminish the experience of physical pain. Just
ask first!
Body Language
Remember Andre, our friend from the beginning of this chapter who was
struggling with job interviews? He knew his résumé was getting him a
second look, but something about how he was coming off in person was
leaving potential employers less than impressed. The more he worried
about that, the less he could focus on selling himself as a candidate.
Luckily, science is on Andre’s side—and yours.
When you practice using posture and nonverbal communication to
your advantage, not only will you appear more confident to others, but
you’ll feel more confident, too. That’s because the way you stand, sit, and
move sends signals to your brain about whether there’s a threat in your
environment. When you learn to calm your mind, you can free yourself up
to concentrate on what really matters, like wowing an interviewer.
NONVERBAL COMMUNICATION
If you struggle with confidence, sometimes your body can feel traitorous.
You’re convinced everyone can see how nervous you are; your fears and
flaws are radiating through every pore. It’s true that nonverbal
communication makes a strong impression: Studies show eye contact,
facial expressions, gestures, and posture send more memorable messages
than words. But the good news is that you have a lot of control over the
signals you’re sending, and projecting confidence is not as difficult as you
might think.
The two key concepts to remember are openness and warmth . If you
can keep those traits in mind, your authentic and best self will shine
through, allowing you to be seen, heard, and truly understood by others.
If you’d like, you can ask a trusted friend or family member to tip you
off to body language cues you don’t know you’re sending. Nervous habits,
like peeling the label off a beer bottle at happy hour, can sometimes
become invisible to us. These small habits may seem unimportant, but
keep in mind that all of this work is in the service of getting your values
and strengths to shine through.
POWER POSES
If you’ve seen psychologist Amy Cuddy’s viral 2012 TED Talk, “Your
Body Language May Shape Who You Are,” you know there’s even more
you can do to use your body to psych up your mind. Cuddy popularized the
idea of “power posing,” or holding yourself in an expansive posture for a
couple minutes before you walk into a confidence challenge. It sounds
silly, but it works: The pose shifts your hormonal balance, making you feel
more powerful and more likely to take risks.
Now, Cuddy doesn’t recommend standing like Wonder Woman at the
front of a crowded boardroom. But if you can find a bathroom stall or
another private place to “power pose” just before a big interview,
presentation, or date, you’ll reap physiological rewards. Here are two
poses you can try:
Wonder Woman: Stand with your feet shoulder-width apart, chest
puffed out and hands on your hips, like a superhero.
Starfish: This is the ecstatic pose you see when people cross the finish
line of a race. With your feet shoulder-width apart, hold your arms in a
V over your head, making yourself as big as you can.
SLEEP
EXERCISE
HEALTHFUL EATING
I wish I could tell you there’s a perfect confidence diet, but no such luck.
Everyone has to figure out for themselves what foods make them feel their
best. Of course, we all benefit from plenty of healthy, nutrient-dense food,
but that doesn’t mean you can’t enjoy your favorite treats on occasion.
Eating should be enjoyable; if you find that your relationship with food
has become obsessive or stressful, please consider talking to your doctor.
There are additional resources related to disordered eating in the back of
this book (see here ).
At the risk of sounding preachy, keep in mind that some foods and
substances can be confidence killers if overdone. For example, while
coffee in moderation can improve focus, too much can lead to jitters. In
addition to coffee, watch your intake of alcohol. Many people with low
self-confidence, particularly in social situations, use alcohol to cope.
Sadly, the things that people do to cope with social anxiety, such as having
a drink or two before the party, will only maintain fear over the long run.
Chapter Takeaways
In this chapter, you learned how observing the present moment can stop
your mind from time traveling to the past and future. You saw how your
breathing, posture, and other nonverbal cues can trick your body into
telling your mind to calm down. Maybe you’re even appreciating your
mom for her age-old advice to say “thank you” and to get some sleep,
because now you know how those habits boost confidence.
Now that you know your body a bit better, it’s time to get to know your
mind. Let’s look at how negative thinking can trap us and keep us from
progressing toward our goals and becoming more confident, and how we
can overcome it.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
Does any of this sound familiar? If so, you’re not alone. Many people
battle negative thinking constantly.
Unfortunately, most of us don’t know how to handle negative thinking
in a healthy way. We obsess over the reasons we can’t do something or
aren’t good enough, working ourselves into an anxious frenzy that affects
our performance. Our preoccupation with the worst-case scenario becomes
a self-fulfilling prophecy, lowering our self-confidence and keeping us
from doing our best.
This chapter introduces one approach to dealing with negative
thoughts and the self-talk that results from those thoughts. You will learn
how to identify unhelpful thinking patterns and how to consider other,
more adaptive ways of thinking. As you examine and question your
negative thoughts, you may find deeper assumptions at their root. I’ll talk
more about how to address negative core beliefs in chapter 6 .
Keep in mind that this chapter is not about going to war with your
negative thoughts. It’s about recognizing them and considering alternative
possibilities, freeing yourself up to take action and build self-confidence.
Revisit Your Goals
Take some time to revisit the goals you set for yourself in chapter 2 . Are
there any negative thoughts holding you back from pursuing those goals?
What are they? If you could rise above them, what kind of difference do
you think that would make in your life? Jot down some thoughts below.
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MAKING ASSUMPTIONS
“SHOULDING”
BLACK-AND-WHITE/ALL-OR-NOTHING THINKING
“If I don’t graduate with honors at the end of all this, it won’t have been
worth the struggle. I’ll be a failure.”
CATASTROPHIZING
“If I enroll in college full-time, I’m just going to flunk out my first
semester, and I won’t be able to come back to this job. Then I’ll run out of
money. I’ll have to move in with my mother, and I’ll be so ashamed I’ll just
want to lie down and die.”
It’s all too easy for Sasha to let her feelings write the story of what her
college experience would be like. If she feels stupid, that must mean she is
stupid. But feelings aren’t facts.
If you want to prove it to yourself, think about the last time you dealt
with a week of rainy weather. After a day or two, you probably felt a little
glum, and maybe your inner monologue started to sound like it was
written by Eeyore, the sad-sack donkey from Winnie-the-Pooh : “Oh, why
bother? Nothing ever goes right for me.” But nothing about your life had
actually changed. You were just buying into your feelings, which can shift
with your hormones, your diet, and even the weather.
“FEAR IS FAMILIARITY’S IMPOSTER. IT
PASSES OFF WHAT YOU DREAD FOR WHAT
YOU KNOW, OFFERS THE WORST IN PLACE OF
THE AMBIGUOUS, SERVES UP ANXIETY IN
THE ABSENCE OF COMFORT, SUBSTITUTES
ASSUMPTION FOR REASON. UNDER THE
WARPED LOGIC OF FEAR, ANYTHING IS
BETTER THAN THE UNCERTAIN.”
—ISAAC LIDSKY
Our feelings love to spin narratives about whether we’ll succeed and
whether others like us. But often, these stories are wildly off the mark.
Now that you know some of the key types of automatic negative
thoughts, see if you can recognize them in your own thinking. Pick one of
your goals from your list in chapter 2 . Think about the process of chasing
that goal, and using the space below, list any negative thoughts and
predictions that come to mind.
Next, examine each thought and see if it fits into one or more of the
cognitive distortion categories discussed in this chapter.
You’ve heard the expression, “Don’t believe everything you read.” Well,
it’s important not to believe everything you think, either. These techniques
can help you defuse from a negative thought, or become less attached to it
so you can move forward.
Now let’s put these techniques into practice with an exercise. Think of
a negative thought you’ve had recently, and go through the defusion
techniques listed above, one by one. Then use the chart below to rate each
technique according to its helpfulness.
AVOID GENERALIZATIONS
As you get in the habit of noticing your negative thoughts, look for
absolute terms, such as all , every , none , never , and always . Those
words usually indicate black-and-white thinking, where you’re viewing the
world through dark glasses that block out all the good. To switch out your
lenses, try to make your self-talk balanced and as specific as possible, as
in the examples below. If you’re stuck, remind yourself of something you
did that went well or an area in which you’ve made progress.
You try:
Generalization:
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Balanced self-talk:
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It’s also important to keep a clear, balanced outlook about your future.
You might think you know the ending to your story: “Things will never
turn out right for me.” But the truth is, unless you’re psychic, you just
can’t predict what’s going to happen. Uncertainty sounds uncomfortable,
but it’s really another word for possibility . The plot twists life has in store
can be more thrilling and astonishing than any movie.
Try adding the phrase “I wonder” to the stories you tell yourself about
the future: “I wonder how __________ will turn out.” If you start to stress
about unknowns and what-ifs, tell yourself, “I don’t have to know that
yet.” All you can do is try your best to prepare and feel proud of yourself
for doing so.
Your inner critic is going to be with you your whole life—but that doesn’t
mean he or she gets to have any power. Here are some ways to push past
the nasty words inside your head and keep going.
Give your inner critic a name. “Hey, Negative Nancy, nice to see you
again. Why don’t you have a seat here and have some tea. Hang out
while I do what I need to do.” Humor helps!
Remember that your critic has good intentions. For example, maybe
your inner critic says, “Don’t do that stand-up comedy open mic night.
You’ll be horrible.” The message is meant to save you from
embarrassment—but you know better than to let the potential for
failure stop you. Don’t fight the thoughts, or your inner critic will get
louder. Say, “Thanks, mind,” and move on.
Remind your inner critic that plenty of times, things turn out just
fine. Your inner critic loves to ask, “What if things go wrong?” You
can retort, “Well, what if things go right?”
Self-Compassion Revisited
Now that you know how to turn down the volume on your inner critic,
remember to add some positivity to your day whenever possible. Here are
some strategies to use self-compassion to help you gain the confidence to
keep pushing toward your goals.
Sometimes on your path toward your goals, you’re just going to be tapped
out. You’ll make silly mistakes, struggle to concentrate, or just feel too
spent to keep trying. Give yourself permission to have those days. Don’t
worry; they’ll pass. Be kind to yourself the same way you’d be kind to a
loved one, and say, “You did a lot today. Sit back, enjoy a drink and a TV
show, and try again tomorrow.” Everyone needs rest.
What are a few of your favorite ways to recharge after an exhausting
day?
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When you’re looking up the mountain at how far you still have to go, it’s
easy to forget how far you’ve already come. But glancing down the slope
you’ve already climbed is an enormous confidence booster. It’s a
reminder: “Hey, if I can make it that far, maybe I really can reach the top!”
Try recording your accomplishments about once a week in a notebook.
Give yourself permission to think small: Maybe you had coffee with
someone in another industry to discuss switching careers, or you stood up
for yourself when your sister made a disparaging remark about you.
Taking those little steps, again and again, is what leads to big change.
Chapter Takeaways
Master the art of talking to yourself. Yes, it sounds strange, but you know
better. Having a healthy dialogue with your negative thoughts helps you
poke holes in them, dismiss them when they’re not useful, and step over
them on your merry way to your goals. In the next chapter , you’ll work on
some of the stories you tell yourself that are at the root of some of those
negative thoughts: the core beliefs that shape your self-image.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
If you’ve ever been to therapy, you know that a negative thought rarely
stands alone. When you start examining your thinking, you realize it’s just
a branch of a much more deeply rooted tree. You climb downward and
downward, asking yourself, “Why do I think that? Who says? Where is
this coming from?” Finally, you arrive at the base of the tree and have
your breakthrough, recognizing how a tiny seed planted long ago grew to
shape your worldview. The roots of this tree are your negative core beliefs.
For example, when Jasmin’s friends talked about their blissful
relationships, she found herself becoming more and more agitated. She
knew she should feel happy for them, but instead, she just felt alienated.
Her boyfriend criticized her constantly and made her feel like her opinions
were worthless. Jasmin’s friends had told her more than once that she
should move on. But she’d always instantly say, “Oh, no, I could never
leave him.”
One day, her friends pushed back: “Why not?” they said. “What would
happen if you did?” Jasmin broke down in tears. She’d never admitted this
to anyone, but she really believed that if she broke up with her boyfriend,
she would be alone forever. He always told Jasmin she’d never do better
than him, and she realized she had internalized that message. But, Jasmin’s
friends reminded her, she deserved better. She was just as entitled to love
and respect as anyone else.
Now that Jasmin had dug deep and found her negative core belief, she
was determined to see things differently. That’s what you’ll learn to do in
this chapter.
See if any of what you noted matches up with the list below. Check
whether any of these beliefs feel correct to you, even if you understand
intellectually that they are unrealistic.
Without following the chain of her thoughts, Claire never would have
realized that her fixation on her coworker’s baby shower really wasn’t
about the party itself. It was about a deep-down belief that she wasn’t
worthy of love or inclusion.
Try it yourself with one of the negative thoughts you noticed while
monitoring your inner critic in chapter 5 .
My thought:
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Repeat this process of questioning yourself until you arrive at what feels
like the root: your negative core belief.
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Set boundaries. If you have trouble saying no, it’s easy to end up
doing a whole bunch of things that have nothing to do with what you
love or value.
Get comfortable with being alone. Maybe you really want to see a
certain movie or visit a certain city, but you just don’t think anyone
will go with you. Don’t let that stop you!
Avoid comparison. Try to catch yourself when you feel like you
don’t measure up to someone else, and remember that we’re all on
different paths in life.
Know what motivates you. Maybe signing up for an 8 a.m. spin
class just doesn’t make you any more likely to exercise, and you
know it. That’s fine! Structure your life around what makes you stick
with a goal, not what works for a friend.
Be a rebel. Now, you don’t have to flout expectations all the time, or
even most of the time. But if there’s something everyone else is
doing, and it just doesn’t match up with what you believe in or care
about, have the courage to go another way.
Although you may have been taught otherwise, feelings are important,
not dangerous, and not inherently illogical. Your feelings likely developed
for very specific reasons. For example, if you received harsh criticism as a
child, you may be unable to allow yourself any feelings you perceive as
risky—those that might force you to experience criticism or rejection
again. You may be extremely vulnerable to the slightest complaint from a
partner or coworker. This was a useful protective strategy when you were
young and mostly defenseless. However, now that you’re grown, these
intense reactions can prove mysterious to yourself and others.
The key point is that an intense, seemingly out-of-the-blue emotional
reaction is an important clue that a core belief is at work. If you can get a
whiff of what’s going on, it sets you up for that “aha” moment when you
have a choice, a chance to react differently, and an opportunity to revise
your belief.
The simple act of noting a feeling and naming it can be
transformational. Ah, there’s anger. Ah, there’s fear. There’s something
about putting a label to a feeling that takes the edge away, making it softer
and easier to handle. The lowered intensity of your reaction allows you to
reassess your beliefs. For example, is it really true that nice people don’t
feel anger? Is it true that my anger will overtake me?
You might roll your eyes at the idea of examining your childhood, but the
truth is that negative core beliefs can often be traced back to your early
days. Even when parents are trying their best, sometimes a mismatch in
temperaments can leave a kid feeling left out or judged by the rest of the
family. The same is true in peer groups. After you leave the nest, even if
you find a supportive chosen family, you might hold on to untrue beliefs
about yourself that formed in your childhood. For example, maybe you
were an artistic child, but your parents discouraged you from pursuing that
path because they didn’t see it as sensible. Today, you might tell yourself
that creativity is less valuable than making money or is incompatible with
being a serious person. Those beliefs from your past are affecting your
actions in the present.
Here’s an exercise. Look at the list of core beliefs you identified
earlier in this chapter. See if you can find messages in your past that echo
those feelings, whether implicit or explicit. For instance, maybe your dad
never showed up at your baseball games, making you think, “I’m not
important,” whether or not he ever said so. Or maybe your mother left the
family when you were little, and now you think, “I’m not worthy of love.”
Whatever it is, let your feelings flow in the space provided.
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Beliefs come in pairs. If one of your internal messages is, “I’m not good
enough,” you can begin to starve that belief by feeding its benevolent twin,
“I am good enough.” Look for evidence to build up the good belief: the
ways your contributions made a difference, the obstacles you overcame,
the people who love and support you. Slowly, you’ll begin to draw your
mind’s attention away from the flaws and failures that you mistakenly
think disqualify you from your dreams.
Try it below.
Review this list whenever you need a pick-me-up. But don’t stop there.
Keep bolstering the list of evidence with new experiences. This works
especially well when your limiting belief says, “I can’t.” Maybe you think,
“I’m just not athletic. My friends want me to join their recreational soccer
league, but I know I’ll embarrass myself.” Well, why not try it? After a
few weeks, you might prove yourself wrong. And then, forever after,
you’ll know that you’re capable of far more than you might believe before
you try.
Think back to the science classes you took in school. Remember the steps
for conducting an experiment? First, you state your hypothesis—in other
words, what do you think will happen? Then, you design some type of
procedure to test the hypothesis. Next, you record and examine the results
to see if your hypothesis is supported or if alternative explanations should
be considered. You can also use this approach to develop new core beliefs.
Kiara, recently divorced, was working on developing the confidence to
do more things on her own. Over the years, she’d grown dependent on her
partner for all her social needs. For example, she realized she had never
been to a movie by herself, much less eaten in a restaurant alone. During
one of our sessions, she talked about a documentary she really wanted to
see, but said there was no way she’d have the nerve to go alone. When I
asked her why, she said, “No one goes to the movies alone. It’s all couples
or groups of friends.” When I pressed a bit further, we got to the belief
that only losers go places alone.
I didn’t think Kiara would simply listen to me if I told her I thought
some people went to the movies alone. Instead, I asked her if she’d be
willing to try a little experiment. We devised a plan whereby she arrived at
the theater several minutes late for the movie she wanted to see. She didn’t
think she could tolerate standing in line or waiting in the lobby by herself.
By going a little late, she could miss some of the crowds. After she had her
ticket and was inside, she was to sit in the back row on an end, and she’d
be free to leave after she collected her “data.”
Kiara’s job was to count the number of people sitting by themselves. If
the light was such that she could notice anything about these people, she
was also to jot down her observations. Did they look like losers? Were
they acting like losers? Were they doing anything that called attention to
themselves? Or were they just sitting there watching the movie?
When I saw Kiara for her next session, I crossed my fingers that there
were in fact a few people there by themselves. Sure enough, Kiara had
counted six people who were watching the movie alone. She laughed when
I asked her if any of them looked like losers. She said, “I don’t know. I got
so into the movie I stopped paying attention to them.” Kiara anticipated
my next thought when she added, “I guess since I wasn’t paying attention
to them, no one would be paying attention to me.”
This proved to be a powerful method to shift Kiara’s belief and give
her the confidence to start living again after her divorce.
Chapter Takeaways
Now you’re well on your way to reshaping your view of yourself and the
world in a way that allows you to walk through life with greater
confidence that things will go well for you. In the next chapter , you’ll
zero in on your fears. Using the exposure therapy tools you learned about
in chapter 1 , you’ll set a plan to begin conquering scary situations, one
small step at a time.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
1. Look over old journals or letters from 10 or 20 years ago. Were there
any self-limiting beliefs you had back then that you came to find out
weren’t true? Think about how worthwhile it was to prove yourself
wrong.
2. Create a visual reminder of evidence of the positive beliefs you’re
working to build. This could be as simple as putting photos on your
fridge that remind you of goals you’ve reached and people who love
you. Or, if you want to put in a little more time, you could make a
whole collage reminding you that you are loved, capable, big-hearted,
and so on.
3. Read a book or watch a movie about someone who pushed past
limiting beliefs (their own or others’) to achieve something great.
Some suggestions: Sisters in Law: How Sandra Day O’Connor and
Ruth Bader Ginsburg Went to the Supreme Court and Changed the
World by Linda Hirshman; The Story of My Life by Helen Keller;
Legally Blonde by Amanda Brown (also a movie and a musical); and
The Blind Side , written and directed by John Lee Hancock.
4. Think about the people in your life who tend to support positive
beliefs and see if you can spend more time with them. Similarly, if
there are people who consistently make you feel negatively about
yourself or the world, try to limit your time with them.
5. Consider how the news and entertainment you consume might be
affecting your beliefs. For example, if you’re trying to stop thinking
danger is lurking around every corner, you might try cutting back on
true-crime dramas and TV news.
CHAPTER SEVEN
You can tell yourself, “There’s nothing to be afraid of.” But words aren’t
enough. Anyone who’s ever tried to tell a frightened three-year-old that
there are no monsters in the closet knows the futility of mere words. You
have to show the child it’s safe by shining a flashlight in the closet, poking
all around, encouraging the child to look in, and so on. For beliefs to fully
change, they must be disproved on a very basic, gut level.
That’s what we’ll do in this chapter. We’ll shine a light on what scares
you and give you practical tools and strategies to look fear in the eye, so
you can move forward with greater self-confidence. I’ll walk you through
it step-by-step; remember from chapter 2 that I’m not going to throw you
into the deep end of the pool not knowing how to swim. Also, I think
you’ll find that with the strategies you’ve gathered over the past few
chapters, facing your fears will be easier than you imagine.
Facing Fear
Remember that fear is a natural and normal part of our evolutionary
heritage. We need a fear response so we know not to run out into traffic or
put our hand on a hot stove. Of course, problems arise when our fears are
unfounded or exaggerated. Learning to face our fears can be powerful,
especially if it’s done in a systematic way, such as with exposure therapy.
HOW IT WORKS
WHY IT WORKS
CREATING A HIERARCHY
Merima immigrated from Bosnia nearly five years ago with her husband,
Esad. Esad works at a grocery store and they have two children, who are
now in school. Merima learned to drive about a year after coming to the
United States, but she didn’t like it. Esad assured her she was a safe and
competent driver, but she still felt anxious about her abilities and avoided
it whenever possible. She told him she didn’t have much need to drive when
the children were young and at home. Esad took her to run errands on the
weekends. However, now the kids were in school and she yearned to
become more independent. She wanted to volunteer at the children’s
school and be able to run her own errands during the week.
Merima worked with a counselor through a nearby international
center who knew about exposure therapy. Together they constructed a
hierarchy: a detailed plan to get Merima driving again. She already knew
how to drive, but she needed to gain confidence in her abilities and get
over her fear.
When creating a hierarchy, the trick is to break your fear into a series
of steps, with the first few steps being mildly challenging and later steps
increasing in difficulty. It’s a list that is rank-ordered by the amount of
distress each step would lead to if you completed it.
Below you’ll see Merima’s exposure hierarchy.
Mild-Challenge Activities
(Anxiety level would rise to no more than a 3 on a 10-point scale, with 10
being the worst possible anxiety.)
Moderate-Challenge Activities
(Anxiety level would rise to a level of 4 to 7, with 10 being the worst
possible anxiety.)
High-Challenge Activities
(Anxiety level would rise to a level of 8 to 10, with 10 being the worst
possible anxiety.)
Notice how Merima’s plan starts with a small challenge, sitting in the
car. You might think, “That is so easy!” But for Merima, this was enough
to elicit some mild anxiety, so it was a good starting point. Starting with
small steps not only maximizes her chance for success but also motivates
her to continue when the exposures get a little tougher.
Use the My Exposure Hierarchy form to write out your own plan.
Remember, this is your plan, your goals. Notice that Merima didn’t have
on her hierarchy anything about highway driving. She may decide to add
that later, but for now, she doesn’t see that as crucial to her independence.
Aim to strike a balance, making a plan that will help you accomplish your
goals without needlessly overwhelming you.
My Exposure Hierarchy
Mild-Challenge Activities
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Moderate-Challenge Activities
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High-Challenge Activities
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1. Start with the first item on your hierarchy, one in the mild-challenge
range.
2. Enter the situation and carry out the exposure (for example, Merima
sits in the driver’s seat of the car).
3. Your anxiety level will start to rise. This is a sign that the exposure is
working. Allow yourself to feel the sensations, and realize that
anxiety won’t harm you; you can tolerate it.
4. You can use your breathing techniques and a coping statement to help
you, but you don’t want to let them become distractions. The goal is
to learn that anxiety isn’t dangerous, and you can’t do that if you
don’t let yourself fully experience the symptoms.
5. Stay in the situation until your anxiety level starts to decline. If you
leave the situation when your anxiety level is too high, it reinforces
the fear. The general idea is that you want to remain in the situation
long enough to know that anxiety doesn’t last indefinitely and that
you can handle the situation.
6. Repeat the item until you have the sense that you could do it again
without major difficulty. This will likely require many practice
sessions. Then you can move to the next item on the hierarchy.
7. Write a record of your exposure sessions on the My Exposure Log.
Note: If you find that any particular exposure session isn’t going well
—perhaps your anxiety is getting higher than you thought it would when
you created your hierarchy—it is okay to occasionally stop the session
early. You don’t want to make this a habit, but you do want to feel in
control of the pace of your progress. Nothing is lost; simply start again on
an easier item and work your way back up.
Once you get going, you’ll likely find that it progressively takes less
time to complete an exposure session. This is because you take with you
what you’ve learned from one session to another. For example, by the time
Merima got to her medium-challenge exposures of driving in the
neighborhood, her body had already calmed down and she wasn’t nearly as
shaky behind the wheel as she was simply backing out of the driveway.
My Exposure Log
Wha Time
Challenge Level (Mild, Anxiety Level at Anxiety Level at
tI Spen
Moderate, or High) Start (1-10) Finish (1-10)
Did t
IMAGINAL EXPOSURE
CONFIDENCE CRUTCHES
Many people employ habits to bolster self-confidence that work in
the short run but backfire in the long run. Psychologists call these
safety behaviors or partial avoidance behaviors . In other words,
someone may go into a feared situation but rely on a crutch to control
the resulting anxiety. See if you relate to any of these examples:
• Sitting in the back of the class or conference room, where you
won’t have to interact.
• Going to a party only if you can drink ahead of time.
• Using substances excessively to cope with feared situations (self-
medicating).
• Never arriving early for a meeting so you can avoid small talk.
• Avoiding eye contact by mindlessly fidgeting with your phone.
• Engaging in excessive research or overpreparing to make sure
nothing goes wrong.
• Always having a companion with you.
• Keeping your eyes glued to your notes when you’re giving a
speech.
The problem with these behaviors is that you think nothing bad
happened because you used the crutch. You don’t have a chance to
prove to yourself that you could succeed on your own.
The fact that you made a mistake does not mean you are a failure as a
human being. Making a mistake is a specific behavior or event. Telling
yourself that you are a failure is a very global self-judgment. Notice this
thought progression:
Think back to a time you “failed” at something. Can you rewrite the
story so that you don’t condemn yourself as a human being?
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For example,
You pair an activity you do without thought with the new habit you
want to develop. With consistency, the association will become strong and
you’ll naturally move from one activity to another with more ease.
Another aspect you can add to habit stacking is chaining. This means
that you try not to “break the chain” by skipping a day. For example, you
might mark on your calendar every day you do the desired habit and try
not to skip any day. This can be quite motivating for some people.
However, for others, if they miss a day, they may feel they’ve blown it and
quit. Know yourself and decide whether or not this tip will work for you.
Another important aspect of developing good habits is scheduling.
Make note of any items in this chapter that you want to include in your
schedule and write them down, whether on a paper calendar, your phone’s
calendar app, or any other scheduling software you use. Most experts will
tell you to do your hardest tasks in the morning, as willpower fades and
energy dwindles throughout the day. But if you’re not a morning person,
this may not be the best timing for you.
One last tip is to set up your environment to support your goals. For
example, if you’re trying to incorporate yoga into your routine, have your
yoga mat set up where you will see it. You can also try pairing it with
something you enjoy. I’ve known people who take their morning coffee
and simply sit on their yoga mat. After they’ve enjoyed their coffee, they
are already on the mat, and more often than not, they do their yoga routine.
Often, the hardest part of any habit is simply starting.
When you tackle a new project, face a feared situation, or wade out of your
comfort zone, your body is going to register it as a stressor, even though
you may be doing it to build self-confidence. We’ve been bombarded with
messages that stress is bad for you: It can cause all sorts of health
problems from heart disease to cancer, not to mention anxiety, depression,
and just plain old burnout. A book by psychologist Kelly McGonigal has
called these long-held beliefs about stress into question. In The Upside of
Stress , she shares scores of research studies that show how stress can
benefit you if you have the right mind-set.
According to the research, stress usually indicates that something that
matters to you is at stake. Of course, stress can feel terrible if you view the
situation as a threat, even when the situation isn’t life or death. Take
moving for instance. You might say to yourself, “I’m stressed about
moving to a new city. If we don’t find a good neighborhood and make a lot
of new friends, I’ll be miserable!” But if you think back to the values work
you did in chapter 2 , you can see how the stress is signaling an
opportunity to buckle down, use all your resources, and rise to the
occasion.
First, use your mindfulness skills to notice the stress without judging
it. Next, ask yourself what’s at stake that matters to you. How does it tie
into your values? Maybe the move will be a perfect opportunity to live
your values of providing a better life for your family and contributing to a
community of like-minded people. Keeping that values-driven answer in
mind, tell yourself the stressful situation is a challenge , not a threat.
Remind yourself that you have everything you need to prepare for the
move and establish yourself successfully.
I encourage you to use effective stress management techniques, such
as deep breathing and realistic self-talk, to face any of your confidence
challenges. But use these techniques to help you feel more comfortable as
you pursue your valued goals—not in a fearful attempt to get rid of stress
because stress is bad for you.
The type of social support your ancestors may have known—one in which
bonds were formed based on kinship, geography, or religious ideology—
may not work for you. Although these types of bonds had many strengths,
they also had weaknesses, such as rigidity and exclusivity. In the past, if
you didn’t fit a particular mold, you may have been ostracized from the
group.
Nowadays, you may have to deliberately develop a support system.
This is your chance to gather your own unique group of people to walk this
path with you. If you’re an introvert, this may sound daunting. You may be
thinking to yourself, “I can’t go up to someone and ask them to be part of
my support system!” Don’t worry, I don’t expect you to do that. What you
can do is be open to opportunities that naturally arise and be willing to risk
putting yourself in new situations to meet people.
Look for people who can serve different roles in your life:
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Make a Commitment
Facing your fears can initially be daunting, but by now you’ve learned
some doable ways to make it manageable. Still, it can be easy to get
sidetracked with your busy day-to-day life. Making a commitment can
strengthen your resolve and formalize your efforts. To begin, remind
yourself of the benefits of facing your fears. Merima, the Bosnian
immigrant with the driving phobia you met earlier, wrote the following
benefits of being able to drive:
Potential obstacle:
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Possible solution:
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Potential obstacle:
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Possible solution:
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Potential obstacle:
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Possible solution:
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Now, write down a realistic commitment that takes into account the
benefits you’ve listed as well as any potential obstacles. For example, you
might commit to practicing your exposures three times a week for 30
minutes at a time. Or you might commit more generally to practicing the
exercises in this book for 30 minutes a day.
Chapter Takeaways
Congratulations! You now have a toolbox full of strategies to boost your
self-confidence, and I’m willing to bet you have already started
approaching your life a little differently. Maybe you’ve begun making
small talk with other parents at school pickup, or putting your hat in the
ring for opportunities you didn’t think were worth pursuing before. A little
bit of knowledge goes a long way, but now it’s up to you to continue
carrying on the practices you’ve learned in this book. In the next chapter ,
I’ll teach you how to make confidence a lifelong habit.
ACTION ITEMS
Here are some specific actions you can take to implement the lessons and
ideas you learned in this chapter:
MOVING FORWARD
Oftentimes, after you’ve learned skills such as those in this book and
get a taste of success, you’ll notice other areas of your life where you
could apply them. Remember the question I asked you in the beginning of
the book: What would you do if you had all the confidence you wanted?
Dare to imagine what other goals you might set for yourself.
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You may be surprised by the power of the simple act of putting your
goals in writing and regularly reviewing them to make sure you’re on
track. You’ll likely find that you’re much more alert to potential
opportunities and connections around you, just because you’ve made a
written commitment to yourself to improve.
Accept Setbacks
Progress is frequently not linear. We make some strides, then hit a bump in
the road. I don’t expect you to jump for joy when you experience a
setback. But after your initial gut reaction of getting angry about the
problem or feeling disappointed, step back and ask yourself, “What can I
learn here? What opportunities are hidden behind this obstacle?”
Remember, you’ve gathered many skills throughout this book, skills that
can help you cope with whatever lapse you encounter. When you hit a
bump in the road, at least that means you’re going somewhere.
I’ve included a worksheet you can use when you’re dealing with some
type of setback or obstacle in your self-confidence journey. It incorporates
many of the skills we’ve used in this workbook.
Turning Obstacles into Opportunities
Situation:
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Probability of this occurring (How likely is it that what I’m thinking will actually happen?):
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Coping statement (What can I say to myself that is more realistic, more encouraging?):
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WHAT IF IT’S MORE THAN A SETBACK?
What if you find your confidence sinking to an all-time low, despite your
best efforts to follow the advice in this book? First of all, know that it’s
not your fault. You’re brave to acknowledge that you’re struggling. Please
reach out to someone you trust and let them know how you’re feeling.
Talking with someone often helps you get back on track more quickly than
you’d expect. If there is no one in your immediate community who can
fulfill this role, find yourself a good mental health care professional. This
is often a good idea in general when dealing with self-confidence issues;
while many of your loved ones may be capable of holding space for you to
vent and process, they may not have the capacity to help you to get back
up from the bottom. The Resources section can help you find a mental
health professional. You, as much as anyone else, deserve confidence and
the peace and happiness that go with it, and a caring mental health
practitioner can truly work wonders to get you to that place.
Think about someone who has made a big difference in your life,
whether they know it or not. Maybe it’s a friend or partner who makes you
smile when you need it most. Maybe it’s a songwriter whose music really
speaks to you and gets you through tough times. Or maybe it’s a leader in
your community or from history whose message, vision, and commitment
inspire you to keep going.
Now imagine a different world—one in which that person decided not
to be seen at all. Imagine that your partner never had the courage to ask
you on a date, figuring the risk of rejection was too high. Imagine that
your favorite songwriter never released an album, deciding their music
just wasn’t any good. And imagine the inspirational leader never had the
courage to stand up for the principles that are so dear to you.
Nearly everything you find beautiful or enjoyable in life exists because
someone else decided to put it there for you. They likely felt nagging self-
doubt or perhaps near-paralyzing fear about what they were doing, but
their values carried them through. They stepped out the door and braved
the attention and criticism for their efforts, and the world is a better place
as a result.
You can be just as brave as your heroes. With the tools in this book,
you are ready to stop hiding your light under a bushel. You know how to
take meaningful steps toward living the values closest to your heart, no
matter what your inner critic might say. Your newfound self-confidence is
a key that unlocks the cage where all your unique gifts have been trapped
for so long. Now, you can show them to others—and every time you do,
the world becomes a little better than it was before. The rest of us are so
grateful that you chose to be seen.
RESOURCES
Anxiety
The Anxiety Toolkit by Alice Boyes
How to Be Yourself by Ellen Hendriksen
Dying of Embarrassment by Barbara Markway, Cheryl Carmin, C. Alec
Pollard, and Teresa Flynn
Painfully Shy by Barbara Markway and Gregory Markway
Anxiety and Depression Association of America: adaa.org
Confidence
Presence by Amy Cuddy
The Confidence Gap by Russ Harris
The Confidence Code by Katty Kay and Claire Shipman
The Confidence Code for Girls by Katty Kay and Claire Shipman
Depression
Beyond Blue by Therese Borchard
Uncovering Happiness by Elisha Goldstein
A list of resources to help with managing depression:
www.everydayhealth.com/depression/guide/resources
Finding Help
“13 Qualities to Look For in an Effective Psychotherapist,” by Susan
Krauss Whitbourne. Psychology Today , August 8, 2011,
www.psychologytoday.com/us/blog/fulfillment-any-age/201108/13-
qualities-look-in-effective-psychotherapist
Finding an ACT therapist:
contextualscience.org/tips_for_seeking_therapist
Finding a CBT therapist: www.findcbt.org/xFAT
National Suicide Prevention Lifeline: suicidepreventionlifeline.org
1-800-273-8255
Introversion
Quiet: The Power of Introverts in a World That Can’t Stop Talking by
Susan Cain
“The Power of Introverts.” Susan Cain. TED Talk, February 2012.
www.ted.com/talks/susan_cain_the_power_of_introverts
Mindfulness
True Refuge by Tara Brach
Advice Not Given by Mark Epstein
Meditation for Fidgety Skeptics by Dan Harris
The Road Home by Ethan Nichtern
Real Happiness by Sharon Salzberg
Review of meditation apps: www.healthline.com/health/mental-
health/top-meditation-iphone-android-apps
Resilience
Resilient by Rick Hanson and Forrest Hanson
Self-Compassion
Radical Acceptance by Tara Brach
The Mindful Path to Self-Compassion by Christopher K. Germer
Self-Compassion by Kristin Neff
The Mindful Self-Compassion Workbook by Kristin Neff and Christopher
Germer
More on self-compassion, including an assessment: self-compassion.org
Stress
The Upside of Stress by Kelly McGonigal
“How to Make Stress Your Friend.” Kelly McGonigal. TED Talk, June
2013.
www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_frien
d
REFERENCES
We would like to thank Susan Randol, our editor, for her guidance and
support on this project. We’re also grateful for Greg Markway, who read
our drafts and let us know when our writing got too cheesy. Jesse
Markway, who has both blessings and talents, is the link between us that
made this book possible. And even though Celia jokes that her inner critics
are named Negative Nancy and Neil, the truth is that her parents, Nancy
March and Neil Ampel, have always supported her dream of writing a
book.
ABOUT THE AUTHORS
CELIA AMPEL is a writer whose work has appeared in the Miami Herald
, South Florida Business Journal , Daily Business Review, and other
publications. She lives in Miami, Florida.